Learn Bird Dog with Adrian (2 Mins)
Strength
•
2m 21s
Come to all fours, with your hands directly below your shoulders and knees slightly behind your hips. Grounded here, round your spine downwards, and then towards the ceiling. Find your neutral spine between these positions before moving forward; your back should remain perfectly straight throughout this sequence. Get a firm base on your hands, spreading your fingers wide and turning your inner elbow forward for stability. Tuck your toes in and drive them into the floor while engaging your core to feel planted in this pose. Simultaneously reach one arm forward and the opposite leg back, feeling the length across your body. Exhale as you reach, inhale as you reset. Stay balanced!
Up Next in Strength
-
Learn Half Kneeling Hip Stretch with ...
From standing, kneel down onto one knee, with your opposite knee at a 90° angle in front. The top of your rear foot should be rested on the floor with stability. Tuck in your pelvis to feel a lengthening stretch in the front of your hip, extending up through your torso. The majority of your weigh...
-
Learn Push Up with Adrian (2 Mins)
Bring your body to all fours, wrists below your shoulders and knees behind your hips. Engage your core throughout this plank-like movement. Raise up onto your toes with your heels together, keeping a neutral spine. Unlock your elbows, bending them while you slowly lower your chest through your ar...
-
Knee Drive
The Knee Drive is an Agility variation of the Reverse Lunge. Start in a staggered stance with one foot stepped back. Sink into the crease of your front hip, placing the majority of your weight forward. Pushing into your front foot, release your rear foot off the ground to bring your knee up to yo...
